Sciatica pain may come from tight muscles in the lower back and piriformis. Other conditions that require strength training exercises may also cause sciatica, but if tension is the culprit, then stretching exercises for the hamstrings, lower back and piriformis muscle of the buttocks main bring relief from pain. These stretches are meant to cause some discomfort but should not be taken so deep that you feel pain.
Supine Piriformis Stretch
The supine piriformis stretch targets the deep piriformis muscle under the glutes. Toning the piriformis muscle won't give you nice buttocks, but failing to stretch this muscle can pull on your lower back and cause pain. To perform this piriformis stretch, lie supine, or face up, on the floor with your arms at your sides. Bend the knee on the side of your body where you feel sciatica pain and place the foot on the floor outside of your other knee. If the affected side is your right, use your left hand to pull your right leg across your body as far as you can without your right buttocks coming off the floor. This is not a spinal twist exercise where you will try to touch your leg to the ground. Use your right hand to pull your left knee across your midline if the left side is your bad side. Hold this stretch for 30 seconds.
Stretching the piriformis and lower back a few times a day releases tension all the way from your buttocks down to your feet.
Knee Stirs
Knee stirs are a Pilates exercise that stretches your hamstrings and improves mobility in your hip joints. To perform knee stirs, lie on your back with your knees bent and your arms at your sides. Straighten your left leg and pull your toes back, to stretch your leg. With your right foot flat on the floor, circle your leg clockwise and then counterclockwise. Focus on moving the upper part of your leg in the hip joint, not moving your lower leg or pelvis. Switch legs and repeat on the other side.
Single Leg Stretch
The single leg stretch for sciatica is a Pilates exercise to stretch your hamstrings and lower back. This exercise also strengthens your core, but the leg position for sciatica stretching is a little bit different than the Pilates exercise, which targets the abs. To perform this stretching exercise, lie face up on the floor with your legs straight. Pull your left knee into your chest and lift your right leg perpendicular to the floor. Straighten the leg to feel a stretch in the hamstring. You should feel a stretch in the left side of your lower back when you pull your knee in. Hug your left knee to your chest to deepen the stretch and tighten your abs to push your lower back down and stretch your spine. Switch legs.
